1. Avocado
A cup of cubed avocado will contain around 3.09 mg of boron according to database estimates while the actual chemical analysis pegs this at 2.15 mg of boron. Either way, this is a rich source of the micronutrient and well worth adding to your meal plan. Whether you whizz it up into creamy smoothies, make chocolate avocado puddings with it, or have it on toast or in dips and guacamole, you are sure to enjoy this mealtime addition.
2. Beans, Peas, and Legumes
Lentils, legumes, and beans are a rich source of boron and are often already part of most regular main meals, especially for vegans. Even if you are normally more of a fish or meat eater, these versatile plant protein sources are a smart addition to the diet for their boron content. A cup of red kidney beans packs in 2.48 mg of boron. A cup of lentils has 1.47 mg of the trace mineral. Chickpeas have about 1.05 mg of boron to the cup.
Beans and lentil options are endless. You could whip up a delicious spice infused curry, a hot Mexican chili, a healthy bean and broccoli taco, or even a warming soup inspired by Tuscan recipes from Italy.